Meditation - On Asana

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On Asana

 

Swami Brahmeshananda

 

A former editor of The Vedanta Kesari, Swami Brahmeshananda is a

senior monk of the Ramakrishna Order.

 

Where should one meditate--inside the body or outside it?

 

Once Swami Vivekananda was asked a similar question. Do you know

what his answer was?

 

'We should try to meditate inside. As for the mind being here or

there, it will take a long time before we reach the mental plane.

Now our struggle is with the body. When one acquires a perfect

steadiness in posture, then and then alone one begins to struggle

with the mind. Asana (posture) being conquered, one's limbs remain

motionless and one can sit as long as one pleases.'

 

Swamiji says that one can sit as long as one pleases? But I find it

most difficult even to sit for fifteen minutes.

 

Yes, every one has to face these initial problems. That is why it is

advised to begin the practice as early in life as possible. Don't

move any part of the body in spite of these difficulties, at least

for 15 minutes, in the beginning. But one's aim must be to sit

without moving at least for 45 minutes to one hour in one sitting.

 

Can one sit longer?

 

Oh yes. If you can meditate well, you can sit as long as you like--

the longer the better. Swami Trigunatita could sit in one posture

for 24 hours at a stretch. Many other monks of the Ramakrishna

Order, would sit in one posture, without moving any part of the body

the whole night during Shivaratri or Kali Puja. According to Hatha

Yoga one is said to have attained mastery in asana if one can remain

seated without any movement or pain for four hours and 20 minutes.

 

It is described that during the period of sadhana, Sri Ramakrishna

would hear chattering sounds produced in the joints in his body from

legs upwards and they would get locked. Then he lost all power to

move his body or change his posture even slightly. At the end of

meditation the joints got unlocked similarly by making a chattering

sound and then he was able to move. What is this phenomenon?

 

It seems this was the way he described the phenomenon of

subconscious control of the body achieved due to great eagerness to

practise well. Before meditation, he used to show his mind the image

of Bhairava in meditation pose on the parapet of the music hall and

address it saying, 'You must be firm and motionless like that and

meditate.'

 

Are there any other such techniques or auto-suggestions to attain a

steady posture?

 

Yes, two techniques are described by the great Yogi, Patanjali, in

his Yoga Sutras (II, 47). Prayatna-shaithilyat ananta-

samapattibhyam: 'By giving up all effort and by meditation on the

infinite, one attains steady posture.'

 

Some people are always tense. They need to relax--both physically

and mentally. Let us lessen our natural tendency for restlessness.

While sitting let us see that we don't move our hands, feet

involuntarily. At present our deep mental restlessness is making us

move our limbs unconsciously. We must first become conscious of this

and resist this tendency. Later, a stage would come when the body

would be controlled as unconsciously as it is restless now.

 

As a matter of fact, this technique can be used even during hours

other than meditation. While sitting on a chair, in car, in bus,

etc., we should just relax and be aware of the body and desist from

unnecessary movements of the body--resist every such inner urge.

Another technique is to think of the body as an inert corpse.

 

How does meditation on the infinite help in making the posture

steady?

 

When one contemplates on infinite space or sky all around, the body

is also thought of as a part of that infinite. By this, the mind

becomes tranquil and bodily posture too becomes steady.

 

Is this the meaning of ananta samapatti?

 

There is one more meaning: ananta is also the name of the mythical

thousand hooded serpent who supports steadily the globe of earth on

his hoods. So the practitioner of asana contemplates that he is that

serpent-so stable and steady.

 

Should any specific posture be adopted for meditation? Which asana

is best for meditation?

 

Some consider padmasana, with the legs locked up and the crossed

soles of both feet lying on opposite thighs facing upwards, the

best. But for many, this may be difficult. Ardha-padmasana, only one

foot lying on the opposite thigh, is easier. Or the simple cross-

legged posture, sukhasana, is also good. Meditation can also be done

in vajrasana or virasana. In every case, however, the spine must be

straight.

 

Why should we not meditate in Shavasana posture? There is no strain

on any part of the body in Shavasana and blood flows easily to all

parts of the body.

 

Why don't you try and see for yourself? You will get the answer

immediately! Instead of meditating you will soon start sleeping!

Even in sitting posture many people sleep rather than meditate, what

to talk of Shavasana.

 

Besides it has been observed that in upright posture, the mind is

more alert, and the brain functions more efficiently. Just as an

instrument like a barometer or a precision instrument must be placed

in the right position for optimum efficiency, similarly one must sit

erect for optimum functioning of the brain.

 

Can one do meditation sitting on a chair?

 

Yes, provided the spine is straight and one can sit without moving.

But in sitting on a chair, the advantage of a flat broad base,

formed by the crossed legs while sitting on the floor, is lost.

 

I have backache and can't sit for long on the floor.

 

Try sitting with a firm cushion 2-3 inches high under the buttocks.

Many find this very comfortable.

 

How do we know that we are sitting in the correct posture? Yoga

Sutra says: sthira-sukham-asanam; 'The posture must be pleasant and

steady.' No posture seems comfortable for me.

 

The main criteria for a correct posture is that the spine must be in

a straight line; i.e. head, neck and back must be in a straight

line. This you can check yourself or an instructor or guide can

check and, in fact, those who are not used to sitting in a correct

posture from the beginning, should seek the help of an instructor to

learn the correct posture.

 

It is also true that initially a correct posture may seem

uncomfortable. But as one continues to practise, one gets used to

it, and a timewould come when one would feel uncomfortable in any

other posture. There is no cause for despair.

 

Are there any preliminaries to be done before we sit for meditation,

to loosen the muscles?

 

Although it is not absolutely necessary, one may do a few simple

asanas for five minutes before sitting for meditation. Far more

important are the preliminary steps like prayer, reading of

scriptures, etc. to prepare the mind before meditation.

 

The Bhagavad Gita and Swamiji say that body, head and neck should be

in one straight line. How should we balance the head, placing the

weight on the spine?

 

Is not the head always balanced with its weight on the spine in the

erect position of the body? You have asked the question, it seems,

even without once trying to sit according to the instructions of the

Bhagavad Gita and Swamiji.

 

We find Yama and Niyama come before Asana in the yoga system. How do

Yama and Niyama help us sit in a comfortable posture?

 

The first five out of the eight steps orparts of the yoga system can

be practised simultaneously. They are more or less independent of

each other. However, all these five steps are immensely important

for the sixth, seventh and eighth steps, i.e., dharana, dhyana and

samadhi.

 

How do asanas differ from physical exercises?

 

Asana means a 'posture'. It is not an exercise in the conventional

sense. Physical exercises are done to make the physical body strong

and muscular. Asanas are meant to make the body relaxed and supple.

 

How much time should be allotted to physical exercises and asanas so

that we do not become very body conscious?

 

There cannot be any hard and fast rule in this matter. Although it

is true that the physical body must be kept healthy and fit, the

less the time devoted to it the better. Many great saints of the

world totally disregarded their physical bodies. We need not,

however, go to that extreme.

 

We feel very good and light after someone massages the body. Is

there any asana by which we can get the same effect without the help

of another person?

 

No. The mode of action and purpose of massage and asana are quite

different.

 

In the sixth chapter of the Bhagavad Gita, it has been described

that one must sit on an asana in a particular manner. It seems the

word asana is used in a different sense there.

 

Yes, you are right. Another meaning of the word asana is the seat on

which one sits for meditation.

 

In the Gita it is said that such a seat or asana must be made up of

a mat of kusha grass, covered with a deer skin, on top of which a

silk cloth must be spread. Why so?

 

Kusha grass is traditionally considered sacred. Besides, it is

almost an insect repellent. Insects like white ants might attack

wood, but not kusha grass. The hardest of the three materials, i.e.,

the kusha grass, forms the lowest base of the asana. Deer skin of

softer variety and the silk covering is meant to prevent feeling

hurt sitting for a long time.

 

Can we not sit on a dunlop pillow or a soft cotton pillow?

 

The seat must be reasonably firm; at the same time it must not hurt

the skin, soft tissues of the legs or the bones. Hence too soft a

cushion or pillow is not advised. Nowadays various types of rugs are

available. One can use any one of them. The idea is that one must be

able to sit for a long time comfortably.

 

Some say one must sit facing North or East. Is it important?

 

Generally Hindus prefer to sit facing East or North. It is believed

that it has something to do with the rotation of the earth on its

axis, or the magnetic currents of the earth which pass in the North-

South direction. Muslims offer prayers facing Kaba. If you can face

East or North, well and good. But don't make too much of the issue.

After all, God is present in every direction.